SFTC Track
Tuesday, May. 22, 2018
6:30am — 8:00am
Strawberry Hill
Stow Lake Dr E, San Francisco, California
https://goo.gl/maps/nnW8UxwgEi92

UPDATE: KEZAR IS CLOSED. Meet at the stone bridge along Stow Lake Dr E, just east of the Stow Lake Boathouse. Text Sam (716 572 2060) if you can't find us. Street parking available on Stow Lake Dr E and restroom nearby.

https://goo.gl/maps/nnW8UxwgEi92

6:30pm: Check in with Sam Kolich. If you arrive late don't forget to check in as we are keeping track of attendance for our May/June streak.
6:45pm: Commence workout!
8:00pm: Conclude running.


Workout:

Warm-up:
1 lap around base on sidewalk
Drills
4 x 30'' striders

Main Set:
3 - 6 repeats:
#1 just to junction @ 10k effort pe 6 ri down the stairs
#2 long way around 10k effort to junction, then 5k - 3k until the top
#3 short steep way 10k to junction, then 5k - 3k to top
Beginners will be done with 3, advanced has option for a second round with the above 3

Cool Down
1-2 laps around inner base


Please use the link below to plug your times in for pacing these workouts

http://www.attackpoint.org/trainingpaces.jsp

Perceived effort (Pe) scale:
0 - in bed
1 - walking down the steps to get your grub on for breakfast
2 - brisk walk
3 - active recovery z1
4 - endurance steady run, z2
5 - tempo, z3
6 - lactate threshold(lt - around 10k effort pace), z4
7 - 5k race pace, z5a
8 - Mile race pace - 3k bike, z5b
9 - All out 400m – 800m pace or 1-2’ intervals on bike z5c
10 - Usain bolt pace/ sprint

If you have any questions about the workout or training in general please do not hesitate to email Coach Jd directly (John.Dahlz@bayclubs.com).

Location: This week we will be at Strawberry Hill near Stow Lake. Exact location is at the stone bridge just East of the Stow Lake Boathouse: https://goo.gl/maps/nnW8UxwgEi92.

Non-SFTC members may join this workout for a $10 drop-in fee.